Holistic lifestyle, healthy eating, yoga, & Life!

The Benefits of Mountain Pose (Tadasana)


mountain pose

It might look like your “just standing there”, but this is actually an active pose that helps to improve posture and also helps you to become calm  focused. When I’m teaching my classes, after we’ve done our meditation and breathing session, I always start my students out in Tadasana, Mountain Pose before we begin our practice. Just like the mountain is unmoved….come rain, wind, or shine…..we also must become unmoved in our everyday life. Doesn’t mean to become like a robot or unemotional, not at all! But when daily trials, stresses and all the things and situations that Life throws at us to test….and make us stronger, we must learn to keep our “foundation”, mentally & emotionally, intact.

Of course this is not by ANY means an overnight process, but with practice & patience, our physical Mountain CAN become our mental & emotional Mountain.

The benefits of Tadasana can include, but are not limited to:

  • Improves posture when practiced regularly
  • Can help reduce back pain
  • Strengthens thighs, knees, ankles, abdomen, and buttocks
  • Also helpful for relieving sciatica and reducing the effects of flat feet.


Practicing the pose with steady smooth breath will help relieve stress and improve concentration! 🙂

Some cautions to consider before performing Tadasana:

Due to the balance nature of the posture, do not practice Mountain Pose if you are currently experiencing headaches,  insomnia, low blood pressure, or if you are lightheaded and/or dizzy. Women who are pregnant should widen their stance as much as necessary to feel stable. Always work within your own range of limits and abilities.


To start, stand with your feet together…or hip distance apart and just like any mountain, we start from the ground up. Make sure you can feel all four corners of your feet into you mat, you can do this by simply lifting the toes and slowly placing them one by one starting with the pinky toes on up to the big toes. Lift the kneecaps (without hyper-extending  the knees), engage the thighs carrying this energy up to your pelvis.

Slightly tuck the tailbone and draw you navel in to engage the core. Moving up to the chest, lifting the heart-center while relaxing the shoulders down allowing the shoulder blades to rest into back body.

Keeping the neck long, tuck your chin in slightly, bring your hands into prayer or Namaste position. Alternatively, you can bring your hands down at your sides, a few inches away from your body with the palms facing front…..then softly close your eyes and begin to FEEL your Mountain.

Here, you are well grounded at the feet and at the same time, allowing the energy to be raised through the top of your head. From Earth to Sky, As Above, So Below. Begin to take deep cleansing breaths and enjoy the powerful foundation YOU built! 🙂



Author: holisticgoddess369

I'm a Certified Hypnotherapist, Yoga Teacher & Certified Reiki Master/Teacher, Life coach & Holistic Nutritionist. I'm a Spiritual Gangster who's Love, Passion & Destiny in this Life is to help others reach theirs! :) On the constant journey of Self discovery, there's NEVER a dull moment!

2 thoughts on “The Benefits of Mountain Pose (Tadasana)

  1. I like the concept of this pose! I am definitely going to start doing this. How long should you hold position to start do you think?

    • Hi Steph! 🙂 Anywhere from 2-5 mins. Just enough time to allow your mind, body & breath to become grounded and centered before physical practice. Can also be used as a “seal” or closing after practice as well!

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